Random Running Tips

Random Running Tips...

  1. Don't fight the wind
  2. Wear good shoes that you were fitted for  (bigger and wider than normal shoes to compensate for swelling)
  3. Relax - stay loose during the run
  4. If you're hungry, eat.  Don't wait!
  5. Run against traffic
  6. Warm up then stretch
  7. There's no such thing as junk miles
  8. Even if you are tight on time, run what you can.
  9. Good energy bar for fuel - under 230 calories and less than or equal to 4 g fat
  10. Build base miles first then add in hills, pace, speed & race strategy
  11. Consistency is important
  12. At least 1/4 of your weekly miles need to be quality miles
  13. Think big, act small (Plan 3 weeks but think about months)
  14. First signs of injury (3-5 days rest is better than being forced to take a month)
  15. Hills for resistance!
  16. Chest up, hips forward & push off strongly
  17. Allow 6-10 workouts before improvement
  18. Never run over 3 hours straight for training
  19. Iron & vitamin C will help prevent anemia
  20. Squinting your eyes wastes energy
  21. The last 6 miles needs a special emotional & physical reserve
  22. Lacing your shoes with heel lock is clutch
  23. Rotate shoes for types of runs
  24. Periodize your racing year for better outcomes
  25. Don't fight the trail
  26. Slow down and try heart rate training in order to not overwork your heart
  27. Sleep & rest are equally important to a training schedule as the running
  28. Quality training + quality nutrition + quality rest = Quality Results
  29. 2 weeks after an overuse injury begins is when we generally start to feel it
  30. 1 day of detraining = 1 day of retraining
  31. Watch iron levels while training
  32. Practice everything prior to race day
  33. Trust in your training
  34. If you run the same path, be aware of slants or other quirks that could cause you injury.
  35. Build a training and racing routine
  36. Pack the closet when traveling to run a race
  37. Remember to trim your toenails
  38. Nice socks are worth it to help with not blistering.
  39. Don't fear rain running!  They can be some of the best runs ever.  Just don't forget a hat or visor to keep the rain out of your eyes.
  40. Try to run on different surfaces each week
  41. Most of your runs should be EASY running.  It's how you build your foundation and then maintain it.
  42. Running shoes break down faster if you wear them around normally
  43. If running alone, be sure to have some sort of ID on you whether it be a tag, bracelet or something else

A lot of these tips were found at https://www.menshealth.com/fitness/101-running-tips and Kara Goucher's Running for Women book.

Happy Running Friends!

Nicole

"Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own; sources of strength never taxed at all because we never push through the obstruction" - William James